Protein is an important building element of the organism. Hair, nails and muscle tissue need protein. In today’s world it is very easy to find carbohydrates, especially heavily processed and products rich in sugar. When we don’t pay attention to our diet, we may easily lead to protein deficiency in the organism.
Basic information on protein
Food proteins are the source of building materials – amino acids necessary for regeneration as well as the synthesis of new muscle fibers. Amino acids, from which proteins are built play a range of important functions in the organism. Amino acids may also serve as a backup energy source. Protein is an important building element of bones, muscles, cartilages, skin and blood and it is essential for many functions of the body, such as repair of all internal or external injuries, support of the immune system and growth and repair of muscles.
In case of people who lead an active lifestyle, the role of protein is invaluable.
By performing a workout, we lead to microinjuries of muscle fibers, which need to be repaired and rebuilt by the organism. In this process, protein plays an indispensable role.
The consequences of protein deficiency are:
- inhibition of the growth and development of children,
- decrease of tolerance of toxins and harmful substances,
- impairment of digestive processes,
- difficulty in the healing of wounds and burns, swelling,
- loss of muscle tissue,
- weaker processes of the organism’s regeneration.
The symptoms of protein deficiency in a diet
Sometimes it may be hard to find out if protein intake is optimal, but the body has its ways to let us know that it is not provided with the sufficient amount of protein in order to nourish muscles and maintain general state of health and well-being.
Listen to the signs that your organism sends to you. Below you will find three symptoms that may indicate that your protein intake is insufficient.
- Lack of muscle growth
You train hard, but don’t see considerable progress related to the development of muscle tissue? The cause may be protein deficiency. In case of people who train, proper protein intake is one of the most important matters related to a diet.
Protein supports your body in building healthy tissues and cells and in repairing damaged fibers. Insufficient amount of proteins in a diet makes muscle fiber fail to recover properly, due to which building muscle tissue is practically impossible. Moreover, in insufficient supply of protein, the risk of losing muscle tissue is increased. One of the main symptoms of protein deficiency in sportsmen in increased level of adipose tissue, regardless of the amount of physical effort and following a diet.
- Slow wound healing
Slow wound healing is one of the best indicators of protein deficiency. Protein is a building material, which enables the creation of new tissues and vitamins and minerals, such as vitamin C, zinc and silicon are important factors contributing to maintaining new tissue.
If minor cuts, wounds, bruises heal very slowly, it may the sign that your diet is lacking in protein.
- Frequent injuries
Since protein in necessary for the absorption of calcium and supporting bone metabolism, low-protein diet not only increases the risk of losing muscles, but also it may cause bone weakness, slow wound healing and it may even increase the risk of tissue damage, including broken bones!
Additionally, protein plays an important role in the process of recovery of damaged tissues. If you don’t eat sufficient amounts of protein, injuries will require longer treatment.
How to take care of proper intake of protein?
You need to include a high-quality source of protein to each meal during the day. Choose such products as: lean meat, fish, eggs, seafood, legumes, milk products, protein powder. Make sure you change the sources of protein in such a way as not to rely too heavily on only one of them. This will help you obtain the full spectrum of amino acids available in high-protein food products. In order to maintain optimal health and muscle strength as well as proper weight, an average adult needs to provide 15-35% of daily caloric value from protein.
To sum up: protein deficiencies in a diet may contribute to a range of consequences, starting from losing muscle mass, through worse state of hair and nail to frequent injuries and infections.